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Healthy Sweet Potato Casserole

Drizzled with maple syrup, pecans, pumpkin seeds, candied ginger and dried cranberries, this healthy spin on sweet potato casserole is every bit as festive as the OG.


Healthy Sweet Potato Casserole

Does anyone reading this have their entire Thanksgiving menu planned out already? If you do then I wish we were friends so you could help me be a more organized human. You are crushing at life. I on the other hand tend to fall somewhere in between normal slacker and professional procrastinator. So, in other words, I have no idea what the menu will look like for our Thanksgiving dinner come Thursday, but thankfully I’ve got at least one dish figured out. If you’re a bit behind like I am then today is your lucky day, because this recipe is your golden ticket to side dish success.

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So here it is folks, one incredible recipe for sweet potatoes, or as they should really be called “first dessert.” I’ll go ahead and own up to the fact that if someone brings savory sweet potatoes to the Thanksgiving table I’m disappointed (and a little confused). Out of curiousity, I did a little digging around as to where the idea of adding sugar and marshmallows to already sweet potatoes came from and it turns out it’s a pretty old idea, like 100 years old. Whipped with heavy cream and sugar and then topped with marshmallows, brown sugar, and pecans, there’s little doubt this dish is the least healthy thing to grace our tables come Thanksgiving. And so, if like me you love the idea of a traditional sweet potato casserole (none of that savory nonsense), but are trying really hard to make healthy choices then this is the recipe for you. You can trust me on this. When it comes to flavor vs. health I will almost always chose flavor, but thankfully with this recipe I can have both!

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The star of this revised sweet potato casserole is….wait for it…coconut oil! Yep, that magical substance does it again! What can you not use coconut oil for, am I right? I use it on everything, because it truly is an incredible alternative to butter while still being so rich and creamy, which makes it perfect for this dish. I added Nature’s Way Coconut Oil to my sweet potatoes before layering them to add an additional nutty sweetness. None of the butter, and all of the flavor.

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So, now that we’ve got our perfectly flavored sweet potatoes, what would a sweet potato casserole be without a good topping? For that, I drizzled this dish with maple syrup, pecans, pumpkin seeds, candied ginger and craisins (because any form of cranberries is always welcome in my book). As the sweet potatoes bake they soak up the extra sweetness from the maple syrup and the warm spices that I tossed into the coconut oil and come out soft and tender in the middle with slightly crispy edges. Oh, yes! Mission Thanksgiving side dish complete. You’re welcome.

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This sponsored post is written by TMP on behalf of Nature's Way. The opinions and text are all ours. Thank you for supporting the brands we love.

Healthy Sweet Potato Casserole

  • Serves: 10
  • Prep Time:  20 min
  • Cook Time:  1 hr
  • Calories: 257


  • 5 large sweet potatoes, peeled and sliced 1/8inch thick using a mandolin
  • 1/4 cup pumpkin seeds
  • 1/4 cup candied ginger
  • 1/4 cup craisins
  • 1/2 cup pecans chopped
  • 1/4 cup maple syrup
  • 1/2 cup Nature's Way Coconut Oil Melted
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp salt


  1. In a large bowl mix together coconut oil with cinnamon, nutmeg and salt. Add sweet potato slices to large bowl and toss with coconut oil mixture until coated.
  2. Coat a 9X13 pan with coconut oil and arrange seasoned sweet potatoes vertically working in a circle from the outside in.
  3. Sprinkle the pumpkin seeds, candied ginger, craisins and pecans over the sweet potatoes, tucking some of the ingredients between slices and drizzle with maple syrup.
  4. Bake uncovered at 375F for 50-60 minutes, until sweet potatoes are tender. Cover with foil if too much browning occurs.

Nutrition Info

  • Per Serving
  • Amount
  • Calories257
  • Protein5 g
  • Carbohydrates24 g
  • Total Fat16 g
  • Dietary Fiber3 g
  • Cholesterol0 mg
  • sodium270 mg
  • Total Sugars14 g

Healthy Sweet Potato Casserole

Questions & Reviews

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  • Jenn

    This was so good, I didn't miss the sugar at all!

    Thank you Jenn, we are so glad you loved it!